Anterior pelvic tilt (APT), also known as inferior cross syndrome, is a common postural disorder in which the pelvis tilts forward, forcing the lumbar lordosis to overbend.
The pelvis of the human body is very important, and it is an important structure that supports walking, running and other sports. In addition, the pelvis is also important in enabling us to maintain correct posture, because the pelvic muscles are part of the core muscles.
Some studies have shown that up to 85% of men and 75% of women show no symptoms with an anterior pelvic tilt. While it’s not necessarily problematic in itself, it’s certainly not an optimal posture and can lead to problems, including pelvic floor dysfunction, lower back pain, hip and knee problems, and more.
What causes anterior pelvic tilt?
There are many reasons for an anterior pelvic tilt.
1. Usually caused by excessive sitting and poor posture.
2. Not getting enough exercise and stretching to counteract the effects of sitting all day.
3. Improper exercise method – excessive arching of the lower back when squatting or lifting weights.
4. Foot pronation – Many postural problems start on the ground. Improper foot ergonomics can have a knock-on effect.
Excessive sitting can cause the hip flexors to tighten, which can lead to changes in the position of the pelvis. If the hip flexors fail to maintain spinal stability, it can lead to displacement of the pelvis. This muscle imbalance is closely related to abdominal and gluteus maximus weakness. In this case, we can call it pelvic cross syndrome or lower cross syndrome.
How to fix anterior pelvic tilt?
Proper exercise can help improve anterior pelvic tilt and reduce the risk of injury.
Therefore, if you want to reduce or eliminate anterior pelvic tilt, you need to focus on the following:
1. Strengthen the buttocks and abs
2. Stretch the hip flexors
Here are some exercises to help you do this:
Posterior Standing Tilt
From a standing position with your feet shoulder-width apart, exhale and tuck your tailbone – flattening your lower back – as you can reach your tailbone as far forward as possible. Squeeze your glutes and contract your core as if you were imagining pouring water out the back of your pelvic “bowl.”
Kegel exercises
This is the same exercise as above, just done on the floor. Lie on your back with knees bent and feet flat on the floor, exhale and tuck your tailbone – pushing your lower back into the floor – and pulling your abs in as you contract your core.
hip flexor stretch
From a split kneeling position (i.e. one foot down, one knee down), lengthen your spine and tuck your tailbone forward as you squeeze your hips until you feel the front of your back leg hip flexor stretch.
Glute bridge
Lie on your back with knees bent and feet flat on the floor, exhale and press through your feet, lift your hips off the ground, squeezing your hips until you reach full hip extension (that is, a straight line from knees to hips to shoulders). The lower back is under control.
plank
Rest on your elbows and feet, lengthen your spine, squeeze your glutes, contract your core, tuck your tailbone, and hold this position for a while.
